Category: Uncategorized

8/6/14 Strength: BN snatch grip push press + OHS 4 sets H.A.T.A 3 snatch grip pp + 3 ohs Wod: 5 min amrap 6 push

8/5/14 Strength: EMOM x 8 2 clean pulls + 1 hang clean Wod: 1000 m row 30 thrusters 115/80 50 pull ups

8/4/14 Strength: Back squat clusters 4 sets of 1.1.1 rest 2 min between sets *15 seconds between cluster reps and the wt should be 95-100%

10 am

8/1/14 Strength: Front Squat 15 min to find 3 RM Wod: 15 min amrap 400 m run 12 c2b 12 Db/kb thrusters 50/30

7/31/14 Strength/skill: 1. Tabata Dead Hangs 2. Tabata GHD/v-ups *complete all 8 rds of dead hangs and then move on to ghd’s Wod: 5 rounds